SUMMER SWINGS

Spazzy Training

Multi-sport, Marathon, Plyometrics, Strength & Conditioning, Speed, Endurance, General Fitness, Power Sports
Coach
Nicole Rose

Kick off the summer with Summer Swings!!

Summer Swings is a Kettlebell based Athletic training program. Incorporating dynamic and functional training while highlighting strength and athletic conditioning.

The kettlebell is an incredible + efficient way to super fuel your confidence, strength and athleticism! Training qualities that benefit our everyday life.

If you’re looking to spice up your training with the bell, testing it out for the first time or intermediate this program is suitable for all athletes. All you'll need is some bells, space and hopefully some sun !

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Train for LIFE
This program is designed to bring the best out of you. As we age we often think we’re not meant to lift too heavy, jump, squat, run…human functions. So let’s confidently train for: -Strength, being able to handle load (carrying your kids, groceries, luggage) -ability to produce force and stay springy -ability to absorb force and be able to catch ourselves (slipping off a curb/out of shower)
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“Training Is Rehab, Rehab Is Training”
Put a focus on your weaknesses, whether it be achy joints, muscular imbalances or old nagging injuries. That's the beautiful part of kettlebells. They are a great tool to get yourself out of pain by strengthening and stabilizing those joints. Their shape helps access mobility while also requiring strength and stability through the whole body (done properly)
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettle bells // Bands // Space // GYM EQUIPTMENT CAN BE USED
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A1

Prying Goblet and loaded bease

For Completion

A2

Arm Bars

2 x 0:30

A3

1/2 Kneel Windmills

2 x 5

A4

Split Lunge Iso

2 x 0:30

A5

Bottoms up Squat, SA

2 x 5

B1

Pogo Hops to A skip

4 x 0:10

B2

Reactive Goblet Squats

10, 8, 8, 8

B3

Swings, banded

10, 8, 10, 8

B4

Plank

4 x 0:30

B5

Dead Clean Goblet

10, 8, 5

C1

Dead clean SA

3 x 5

C2

Single arm squat clean

5, 5, 3

C3

Single Arm Push Press

5, 5, 3

C4

Swings - Sa

3 x 5

C5

bridge presses

@ 12, 10, 8

D1

Complex Sa Cleans

@ 1

D2

Complex, Dual Bell, Prep

3 x 1

Wednesday
WEEK 1: DAY 2: THE HINGE

A1

Pying Goblet and Loaded beast

@ 0:30

A2

Arm Bars

2 x 0:30

A3

Prep, 1/2 kneel windmill presses

2 x 5

A4

Prep - Sl Clean lat lunge press

@ 5

B1

Plyo Prep Pogo Hops

B2

Dead Clean Goblet

C1

Single Arm Deadlift

2 x 5

C2

Kb Hikes

1 x 10

D1

Kb Hike to Dead

1 x 10

D2

Single Arm Deadlift

2 x 5

E1

Banded Deadlift

3 x 10

E2

Single arm squat clean

3 x 5

E3

Plyo Lateral Hurdles

3 x 20

F1

Sea saw presses

F2

Prep: Offset Thrusters Into Hand To Hand

G

Complex, Dual Bell

H1

Complex, Dual Swing clean squat

5, 3, 3

H2

Swings- Dual dead stop

3 x 5

Saturday
Week 1 Day 3: HAVE SOME FUN

A

Pying Goblet and Loaded beast

@ 0:30

B

Prep Alt high to low plank

1 x 1:00

C1

Prep SLDL Transfer

2 x 3

C2

Prep: Sldl Transition

2 x 6

C3

Arm Bars

2 x 0:30

D

Pogo Hops to A skip

3 x 0:20

E

Prep: Offset Thrusters Into Hand To Hand

2 x 1

F

Singe arm dead stop swing

2 x 6

G1

B stance + Split Lunge triphasic

18, 12, 6

G2

Split Thrusters

3 x 5

G3

Thruster to Viking

3 x 6

G4

Plyo split lunge iso hops

3 x 0:20

G5

CNS Swings

H1

Complex Sa

H2

Complex Staggered Stance

3 x 1

Coach
coach-avatar Nicole Rose

Kettlebell Coach, Youth Athletic Trainer, Strength and Conditioning Coach

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BELL FUEL

Train to get the most out of your workouts at your own time!! Whether you’re learning the swings or you want to spice it up. This style of training has really boosted my whole life. It’s training that makes you feel like an athlete or in a younger body a

Start My 7-Day Free Trial
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FAQs
How long are sessions?
typically 45 mins- 1 hr
Do I need to have Kettlebell experience?
Short answer, no. If you have experience, INCREDIBLE. But program will start with nailing down the basics to get the most out of your workouts and make you a sniper.
Will I be able to send form videos?
Yes!!1 you will have access for direct messaging with any questions/ concerns and especially form tips!! i'm here for you.
Do sessions have to be done in order?
Nope!! You have the freedom to pick and choose the order, all sessions are typically fully body.
The Proof
verified-athlete-avatar Courtney

Aesthetics

Verified Athlete

""lived with pelvic floor, back pain for so long after giving birth, didn't think id ever feel good again. I will never not do Nicole's programming. It was the one thing that worked for me, being painfree and now even stronger than ever ""

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SUMMER SWINGS
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SUMMER SWINGS
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SUMMER SWINGS
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